Thumbnail for the video of exercise: Chingwe Mkono Umodzi Wowongoka Kubwerera Mzere Wapamwamba

Chingwe Mkono Umodzi Wowongoka Kubwerera Mzere Wapamwamba

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMbendelo
Imimiselo eqhaphoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Chingwe Mkono Umodzi Wowongoka Kubwerera Mzere Wapamwamba

Cable One Arm Straight Back High Row ndi masewera olimbitsa thupi omwe amapangidwa kuti azitha kulunjika komanso kumveketsa thupi lakumtunda, makamaka kumbuyo, mapewa ndi mikono. Ndi yabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi, imapereka njira yabwino yolimbikitsira matanthauzidwe a minofu, kusintha kaimidwe, komanso kulimbikitsa mphamvu zakumtunda kwa thupi lonse. Anthu angasankhe kuchita masewera olimbitsa thupi chifukwa amalola kuphunzitsidwa molunjika, kumodzi, komwe kungathandize kuthana ndi kusalinganika kwa minofu ndikulimbikitsa kulimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Mkono Umodzi Wowongoka Kubwerera Mzere Wapamwamba

  • Dzikhazikitseni pang'onopang'ono kuchokera pa makina kuti mupangitse kugwedezeka pang'ono mu chingwe. Sungani mapazi anu olimba, pakati panu molimba, ndi msana wanu molunjika.
  • Kokani chogwiriracho kwa inu pomangirira mapewa anu pamodzi ndikusunga chigongono chanu pafupi ndi thupi lanu. Dzanja lanu liyenera kukhala pansi pa mlingo wa chifuwa.
  • Gwirani izi kwa kamphindi kuti muwonjeze kugunda kwa minofu, kenako pang'onopang'ono mubwezere chogwiriracho poyambira.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka sinthani mbali ina ndikuchita mayendedwe omwewo ndi dzanja lanu lamanja.

Izinto zokwenza Chingwe Mkono Umodzi Wowongoka Kubwerera Mzere Wapamwamba

  • Kugwira Moyenera: Gwirani chogwiriracho mwamphamvu ndi dzanja limodzi, ndipo dzanja lanu likhale lotambasula. Kugwira kwanu kuyenera kukhala kolimba koma osati kolimba kwambiri kuti mupewe zovuta zosafunikira padzanja lanu. Osapotoza dzanja lanu kapena mkono wanu wakutsogolo pamene mukukoka chingwe.
  • Mayendedwe Oyendetsedwa: Kokani chingwe mmbuyo molunjika, ndikusunga mkono wanu pafupi ndi thupi lanu. Kusunthaku kuyenera kukhala kocheperako komanso koyendetsedwa, kuyang'ana minofu kumbuyo kwanu ndi phewa. Pewani kusuntha kwachangu kapena kofulumira, komwe kungayambitse kuvulala.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito zoyenda zonse. Izi zikutanthauza kukoka chingwe kubwereranso mpaka dzanja lanu likhale lofanana ndi phewa lanu, ndiyeno

Chingwe Mkono Umodzi Wowongoka Kubwerera Mzere Wapamwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Mkono Umodzi Wowongoka Kubwerera Mzere Wapamwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable One Arm Straight Back High Row. Komabe, ndikofunikira kuti ayambe ndi zolemera zopepuka ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti asavulale. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi yemwe amawatsogolera pochita masewera olimbitsa thupi kuti awonetsetse kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Mkono Umodzi Wowongoka Kubwerera Mzere Wapamwamba?

  • Kusiyana kwina ndi Cable One Arm Bent Over Row, pomwe mumapindika m'chiuno ndikukokera chingwe pachifuwa chanu, ndikuloza magulu osiyanasiyana a minofu.
  • Cable One Arm Seated Row ndikusintha komwe mumakhala pa benchi yotsika ndikukokera chingwe chakumimba kwanu, ndikumayang'ana kwambiri minofu yakumbuyo yakumbuyo.
  • Muthanso kupanga Cable One Arm Standing Row, pomwe mumayima mowongoka ndikukokera chingwe pachifuwa chanu, ndikulowetsa pachimake chanu.
  • Potsirizira pake, Cable One Arm Row ndi Rotation ndi kupotoza pazochitika zoyamba, kumene mumasinthasintha torso yanu pamene mukukoka chingwe, kugwira ntchito zokopa zanu kuwonjezera kumbuyo kwanu ndi mikono.

Izinto zokufunda ezishisa ezivumelekile Chingwe Mkono Umodzi Wowongoka Kubwerera Mzere Wapamwamba?

  • The Seated Cable Row ndi ntchito ina yomwe imathandizira Cable One Arm Straight Back High Row, chifukwa imayang'ana magulu a minofu omwewo koma kuchokera kumbali yosiyana, yopereka masewera olimbitsa thupi bwino kwa minofu yam'mbuyo ndi kupititsa patsogolo symmetry ya minofu.
  • Zochita za Lat Pulldown ndizothandizanso bwino ku Cable One Arm Straight Back High Row. Imalimbana ndi latissimus dorsi ndi rhomboids, yomwe ndi minofu yomweyi yomwe imagwira ntchito pa Cable One Arm Straight Back High Row, koma imagwiritsanso ntchito ma biceps ndi minofu ya m'munsi kumbuyo, kupereka ntchito yowonjezereka ya thupi lapamwamba.

Amaxabiso angamahlekwane kanye Chingwe Mkono Umodzi Wowongoka Kubwerera Mzere Wapamwamba

  • Cable One Arm Row Workout
  • Kuchita Zolimbitsa Thupi Zapamwamba
  • Cable Machine Back Workouts
  • Mzere Umodzi Wowongoka Kumbuyo
  • Kulimbitsa Mzere Wapamwamba Wachingwe
  • Zochita Zolimbitsa Msana
  • Single Arm Cable Row
  • Ma Cable Machine Exercises for Back
  • One Arm Cable Back Workout
  • Zochita Zolimbitsa Mzere Wachingwe Chapamwamba